How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)

Summary

This video script offers a comprehensive guide to mastering pull-ups, emphasizing their importance for upper body strength and core development. It debunks common training myths and outlines effective exercises like scapular pull-ups, knee lean lat pulldowns, and inverted rows to target key muscles. The script provides a structured routine to progress from your first pull-up to performing weighted pull-ups, including tips on resistance progression and variation. It encourages viewers to integrate scientifically-backed methods into their fitness routines for accelerated results.

Takeaways

• 💪 Pull-ups are an excellent exercise for increasing the size and strength of upper back and arm muscles, as well as contributing to core development.
• 🔑 To master pull-ups, it's crucial to focus on strengthening the prime movers involved, such as the core, biceps, lats, and mid and lower traps.
• 🚫 Common mistakes like relying solely on lat pulldowns and assisted pull-up machines are ineffective for achieving pull-up strength.
• 🔄 Research suggests that training these muscles with alternative exercises can help achieve the strength necessary for pull-ups.
• 🏋️‍♂️ The scapula puller is an important exercise targeting the lower traps, which are highly active in pull-ups.
• 📉 The Neeley lat pulldown is a better alternative to traditional lat pulldowns due to its greater core activation and similar muscle activation pattern to pull-ups.
• 🛑 The inverted row is another effective exercise for strengthening the lats, core, and mid traps, with a focus on mid traps activation.
• 🌟 Banded pull-ups and negative pull-ups are useful for those who cannot yet perform a full pull-up, helping to build strength and confidence.
• 📈 Progression is key; start with easier variations and gradually increase resistance and difficulty to improve pull-up performance.
• 🔢 Incorporating weighted pull-ups and varying the grip can further enhance strength and prevent overuse injuries.
• 📈 A structured routine with increasing frequency of training is highly correlated with faster strength gains for pull-ups.
• 🔗 For a comprehensive and science-based program to improve pull-up strength, consider using resources like 'Build with Science'.

Q & A

What is the main purpose of pull-ups in a fitness routine?

Pull-ups are one of the best exercises for increasing the size and strength of upper back and arm muscles, as well as contributing to core development.

Why are pull-ups considered difficult to master?

Pull-ups are difficult to master because they require significant strength and coordination, and most individuals struggle to achieve their first pull-up or increase the number they can perform.

What muscles are primarily activated and involved in the pull-up according to the 2018 EMG analysis mentioned in the script?

The muscles most activated and involved in the pull-up are the core, biceps, lats, and mid and lower traps.

Why are alternative pulling exercises recommended for strengthening muscles involved in pull-ups?

Training each of these muscles with alternative pulling exercises can strengthen them to the point where they are accumulated enough to achieve a pull-up and also indirectly boost pull-up strength.

What is the significance of the scapula puller exercise in pull-up training?

The scapula puller targets the lower traps, which are especially important for pull-up strength, as they are more active in pull-ups compared to chin-ups or other variations.

Why is the Neeley lat pulldown considered a better alternative to the traditional seated lat pulldown for pull-up strength?

The Neeley lat pulldown is considered better because it elicits significantly greater core activation and demonstrates the same activation pattern as a pull-up, providing better strength transference.

How does the inverted row exercise contribute to strengthening for pull-ups?

The inverted row helps strengthen the lats, core, and arms, with an emphasis on the mid traps, which are highly involved in pull-ups according to activation research.

What is the purpose of using a banded pull-up in training?

The banded pull-up is used to provide assistance for those who cannot yet perform a pull-up, allowing them to practice the motion and build strength while gradually reducing the assistance as they progress.

How can negative pull-ups help in strengthening the pull-up movement?

Negative pull-ups work on strengthening the eccentric portion of the pull-up and help individuals become more comfortable with controlling their body weight against gravity.

What is the recommended progression strategy for those who can already perform 10 to 12 clean pull-ups?

The recommended progression strategy is to start adding additional resistance to pull-ups with a dumbbell or weight belt, aiming to increase the weight while maintaining a rep range that is effective for hypertrophy.

How can incorporating pull-up variations like chin-ups or neutral grip pull-ups benefit training?

Variations work the prime movers to a slightly different degree and pattern, indirectly boosting strength in the traditional pull-up and helping prevent overuse injuries.

Outlines

00:00

💪 Mastering the Pull-Up: Strength and Technique

This paragraph introduces the importance of pull-ups for enhancing upper body strength and size, particularly the back and arm muscles, as well as core development. It highlights the challenge of mastering pull-ups and the common ineffective approaches people use to improve. The speaker promises to share research-backed steps and routines to achieve the first pull-up and increase the number of pull-ups performed. The focus is on strengthening key muscles involved in pull-ups, such as the core, biceps, lats, and mid and lower traps, through alternative exercises that better mimic the pull-up movement and engage the necessary muscle groups.

05:00

🏋️‍♂️ Building Up to Double Digit Pull-Ups

The second paragraph delves into specific exercises that can strengthen the prime movers of the pull-up, such as the scapula puller for the lower traps, the Neeley lat pulldown for lats, core, and biceps, and the inverted row for lats, core, and mid-traps. It emphasizes the importance of these exercises in achieving a pull-up and the need to progress in difficulty over time. The paragraph also discusses alternative training methods for those who cannot yet perform a pull-up, like banded pull-ups and negative pull-ups, and outlines a routine designed to help individuals achieve their first pull-up and progress to performing multiple repetitions. It concludes with advice on integrating pull-ups into a regular workout routine with added resistance for continued strength gains.

10:01

🚀 Progression to Weighted Pull-Ups and Beyond

The final paragraph wraps up the video script by summarizing the action plan for achieving the first pull-up, progressing to a set number of pull-ups, and eventually performing weighted pull-ups. It stresses the importance of applying scientific principles and proper progression in one's training routine for faster results. The speaker suggests incorporating pull-ups into a weekly routine with specific set and rep ranges, gradually increasing resistance, and taking deload weeks for recovery. The paragraph also recommends varying pull-up types to work different muscle patterns and prevent injuries. The video concludes with an invitation to visit the 'build with science' website for a personalized program and an encouragement to like, comment, and subscribe for more content.

Keywords

💡Pull-ups

Pull-ups are a compound bodyweight exercise that targets the upper back and arm muscles. In the video, pull-ups are emphasized as one of the best exercises for increasing the size and strength of these muscle groups, as well as contributing to core development. The script discusses the difficulty of mastering pull-ups and provides steps to achieve and improve upon one's first pull-up.

💡Core development

Core development refers to the strengthening and conditioning of the muscles of the torso, which provides stability and support for the entire body. The video mentions that pull-ups contribute to core development, highlighting the importance of the core muscles in performing pull-ups effectively.

💡EMG analysis

EMG, or electromyography, is a technique used to measure and analyze muscle activity. The script cites a 2018 EMG analysis to identify which muscles are most activated during pull-ups, including the core, biceps, lats, and mid and lower traps. This information is crucial for designing effective training programs to improve pull-up performance.

💡Prime movers

Prime movers are the primary muscles responsible for performing a movement. In the context of the video, the prime movers for pull-ups are the core, biceps, lats, and mid and lower traps. Strengthening these muscles is essential for achieving and improving pull-up capability.

💡Scapula puller

A scapula puller is an exercise that targets the lower traps, which are important for pull-up strength. The script explains that performing a scapula puller involves hanging from a bar and pulling the body up without bending the elbows, simulating the initial phase of a pull-up.

💡Neeley lat pulldown

The Neeley lat pulldown is a specific exercise designed to strengthen the lats, core, and biceps, which are key for pull-up performance. Unlike traditional lat pulldowns, the Neeley variation is said to better mimic the muscle activation pattern of pull-ups, making it a more effective supplemental exercise.

💡Inverted row

An inverted row is an exercise that uses bodyweight to strengthen the lats, core, and arms, with an emphasis on the mid traps. The script recommends this exercise as it highly activates the lats and is superior for mid traps activation compared to other rowing movements.

💡Banded pull-up

A banded pull-up is an assisted variation of the traditional pull-up that uses a resistance band for support. The script suggests starting with a heavier band and gradually progressing to lighter bands as strength improves, allowing individuals to perform more pull-ups and gain confidence.

💡Negative pull-ups

Negative pull-ups involve jumping or stepping up to the top position of a pull-up and then slowly lowering oneself down. This exercise focuses on strengthening the eccentric portion of the pull-up movement and helps individuals become more comfortable with controlling their body weight against gravity.

💡Weighted pull-ups

Weighted pull-ups are a progression from bodyweight pull-ups where additional weight is added to increase resistance and challenge the muscles further. The script advises starting with a small amount of weight and gradually increasing it as strength improves, which is crucial for continued progress and hypertrophy.

💡Build with Science

Build with Science is mentioned in the script as a resource for a step-by-step, science-based program that incorporates the discussed protocols and exercises into a weekly plan. It is presented as a tool to help individuals break through plateaus and build size and strength effectively.

Highlights

Pull-ups are one of the best exercises for increasing the size and strength of upper back and arm muscles, as well as contributing to core development.

Pull-ups are convenient and can be performed with just a bar and bodyweight.

Most individuals struggle to achieve their first pull-up or increase the number they can perform.

Common approaches like lap pull downs and assisted pull-up machines are not effective for mastering pull-ups.

Research indicates that strengthening prime movers involved in pull-ups is crucial for achieving them.

The muscles most activated in pull-ups include the core, biceps, lats, and mid and lower traps.

Scapula puller is an exercise to target the lower traps for improved pull-up strength.

Neeley lat pulldown is effective for strengthening lats, core, and biceps with a similar activation pattern to pull-ups.

Inverted row is recommended to strengthen lats, core, and emphasize mid traps for pull-up improvement.

Banded pull-ups are a close alternative to actual pull-ups, aiding in achieving the first pull-up.

Assisted pull-up machines have limited effectiveness due to low core activation and different muscle activation patterns.

Negative pull-ups help strengthen the eccentric portion of the pull-up and improve control against gravity.

A routine consisting of specific exercises twice a week can help achieve the first pull-up and increase the total number performed.

Increasing the frequency of workouts is correlated with faster strength gains.

Progressing pull-ups by adding resistance, such as dumbbells or a weight belt, can continue to overload and build strength.

Incorporating pull-up variations like chin-ups or neutral grip pull-ups can work prime movers differently and prevent injuries.

A step-by-step science-based program is available to build these protocols and exercises into a weekly plan for optimal progression.

Transcripts

if your pull-up game currently looks and

sounds something like this you want it

to look something like this and fast

then you've come to the right place

pull-ups are one of the best if not the

best exercises for increasing the size

and strength of your upper back and arm

muscles while also contributed to your

core development

I'd actually tributed most of my back

development to the several years I spent

regularly performing pull-ups and not to

mention that it's an extremely

convenient exercise as well given that

you can effectively work your back

muscles with just a bar and the use of

your bodyweight however this does come

with a price as pull-ups are generally

one of the most difficult exercises to

master in fact most individuals have yet

to even achieve their first pull-up or

for those who have they'll then off the

struggle with increase in the total

number of pull-ups that they can perform

and although you've probably already

tried a few things to help strengthen

your pull-ups or achieve your first ever

pull-up the truth is that most people

simply use the wrong approaches I'm

sorry to break it to you but hammering

away with lap pull downs and the

assisted pull-up machine just won't cut

it in this video though I'll show you

what research indicates are the most

effective steps and routines to

achieving your first pull-up and then

getting them into the double digits in

the fastest way possible the first thing

you need to do is focus on strengthening

the prime movers involved in the pull-up

more specifically based on research such

as this 2018 EMG analysis the muscles

most activated and evolved in the

pull-up are the core the biceps the lats

and the mid and lower traps and are

therefore the muscles that you want to

focus on strengthening because as

suggested by the researchers by training

each of these muscles with alternative

pulling exercises you'll be able to

strengthen them to the point where

they're accumulated to be strong enough

for you to achieve a pull-up we'll also

indirectly boost your pull-up strength

in the event that you can currently only

successfully do a few so what are the

best alternative exercises to strengthen

these prime movers well first we're

going to start with scapula puller

to target the lower traps which is

especially important for your pull-up

strength given that they've been shown

to be more active and involved in the

pull-up when compared to chin-ups or any

other pull-up variation and could

therefore very well be the limiting

factor for you and to perform this

exercise you simply hang from a bar

relax your shoulders down and away from

your ears and then pull your body up

without allowing your elbows to bend

with a slight pause at the top this

movement will not only help with

strengthening your lower traps as well

as your grip strength before the pull-up

but the movement itself is an essential

component of the pull-up

given that the pull-up actually consists

of two phases with phase one involving

the subtle motion of the scapula pull up

and then phase two involving the actual

pulling up to the bar it just doesn't

look like it because it's typically

performed as one fluid motion but just

showcases how important this seemingly

insignificant muscle really is for your

pull-up strength next we'll move on to

the Neeley lat pulldown - now primarily

strengthen the lats and the core as well

as the biceps now although the

traditional seated lat pulldown is quite

a similar movement as the body we pull

up and therefore seems as if it would

transfer well in terms of strength

developments this just isn't the case as

research has found that there's actually

a relatively weak correlation between

the two exercises meaning that getting

stronger in the seated lat pulldown

doesn't seem to increase pull-up

strength very well and the reason for

this seems to be with the lack of core

involvement in the seated lat pulldown

which you now know is a major component

of the pull-up

illustrating this is a 20-18 EMG

analysis which aimed to find the best

supplemental exercise for pull-up

strength based on the pattern of muscle

activation of the prime movers and what

the researchers found was that when

compared to C did that pull downs and

the assisted pull-up machine the knee

lean that pull down elicited a

significantly greater core activation

and was the only exercise that

demonstrated the same activation pattern

as a pull-up meaning that theoretically

this exercise provides the best drag

transference to your pull-up given the

similarity of both movements in terms of

muscle activation patterns and is

therefore essential that we

included here next we're going to use

the inverted row to further strengthen

the pulling strength of your lats core

and arms but to also emphasize the mid

traps a little more which we know based

on the activation research shown earlier

is a highly involved muscle in the

pillow now this exercise was chosen

based on research from the American

Council of exercise which showed that

the inverted row only highly activates

the lats but also outperforms other

rowing movements like the barbell row in

terms of mid traps activation and

therefore would be another great

exercise to use in our arsenal to

strengthen the prime movers involved in

the pull-up and for this exercise simply

hang from a bar with your legs extended

on the ground and pull up until your

chest just about reaches the bar then

you'll want to progress this overtime by

simply lowering the bar and or elevating

your feet to get your body more

horizontal next we want to get some

actual pull-up training in to not only

continue strengthening our prime movers

but to neurologically get better at the

movement itself but obviously if you're

unable to do a pull-up or you just can't

do very many you'll have to first use

alternative exercises to accomplish this

and the first exercise we'll use for

this purpose is the banded pull up which

would highly recommend incorporating

since it's a closest exercise to the

pull-up itself and it's also going to

give you a major confidence boost being

able to get your head over that bar but

with this exercise is crucial you

progress it over time but first started

with a heavier band for more resistance

and then gradually move into lighter and

lighter resistance once you can do over

10 reps at each level and that's for the

assisted pull-up machine this is a

somewhat decent alternative but just

isn't as effective given the low amount

of core activation we've seen this

exercise and the vast differences in the

muscle activation patterns of the prime

movers when we compared to the pull-up

itself now finally we'll use negative

pull-ups to work on strengthening the

eccentric portion of the pull-up and to

also just get you more comfortable with

feeling what it's like to control your

body weight against gravity for these

simply jump up or use a step off to get

yourself to the top position the pull-up

and then descend as slow as you're

capable of at first you likely won't be

able to control your descent very

but this will very quickly improve and

you'll want to try to work up to a 30

second descent which will translate to

huge strength gains in your actual

pull-up so the sum of the previous

exercise here is the exact routine that

you'll want to use to get to your first

one to 10 pull-ups you want to perform

this twice a week and simply replace all

of your back training for the week with

this routine and as you do this give it

an increasing frequency is highly

correlated with faster strength gains

what I want you to do is during the

start of both of these workouts and one

to two other workouts that you do for

the week

simply perform two sets where you try to

do it as many pull-ups as you can over

time you'll notice this number very

quickly improved and then once you can

successfully do roughly 10 to 12 clean

pull-ups in the single set it's time to

move on to the next step which involves

progressing your pull-ups and to do so

you want to simply start adding

additional resistance to your pull-ups

with the use of a dumbbell or weight

belt in order to continue overloading

your pull-ups and to enable you to stick

within that rep range that'll be most

effective for hypertrophy as your

pull-up strength improves so once you

get to the stage what I'd recommend is

the following

first off program in pull-ups into your

current routine twice a week with the

following set and rep range I'd also

recommend still doing and progressing

the movements previously discussed as

part of your back training as well

except for the banded pull-ups as these

other movements will continue to

complement your weighted pull-up

strength very well secondly it start

with as little as 2 point 5 to 5 pounds

of additional resistance and aim to

increase the amount of reps you can do

with this added weight then once you're

able to perform 3 to 4 sets of 10 clean

reps at this weight add another 2.5 to 5

pounds and repeat the process

I'd recommend repeating this process for

four weeks and then take a deal oat or

easy week for your pull-ups by switching

your pull-ups for another back exercise

or just performing bodyweight pull-ups

for that week in order to boost your

recovery before then going back to the

weighted progression and lastly I also

recommend that one of these pull-up days

be a slight variation of the pull up

like a chin up or

neutral grip pull-up for example these

variations have been shown to work your

prime movers to a slightly different

degree and pattern than the pull-up does

which helps not only indirectly boost

your strength in the traditional pull-up

but also helps prevent overuse injuries

from developing over time especially

once you start using heavier weights so

to sum the video up for you here is the

overall action plan designed to take you

to your first pull-up then to your first

10 to 12 pull-ups and then to your first

weighted pull-up and Beyond and in the

fastest way possible but all in all

hopefully you can see that by applying

the right science and the proper steps

into your weekly routine you'll be able

to experience significantly faster

results and for step-by-step

science-based program that builds these

protocols and exercises into your weekly

plan for you and shows you how to

properly progress them over time such

that you can break through plateaus and

pack on size and strength in the most

effective way possible

just like countless other members have

successfully done with their build

science programs then simply head on

over to build with science calm and take

the analysis quiz to discover which

program is best for you and your

specific body and always guys I hope you

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I'll see you next time

[Music]